Hindu Leg squats along with Hindu Push-ups
Article by Jacob Blackhite
When compared to traditional squats and pushups, Hindu squats and Hindu pushups are unique variations on these well-known bodyweight exercises. Hindu squats, (known as bethaks), and Hindu pushups (known as dands) have been used by Indian wrestlers for decades. These exercises have begun to appear in the West, and my first encounter with them was in Combat Conditioning by Matt Furey. Some believe the products offered by Furey to be “over-hyped,” however, due to his experience as a former Kung Fu and wrestling champion, he has a lot of experience with strength-training and endurance.
Furey states that the bethaks and dands will help you build your strength, endurance, power and speed though I find that they are better as a single component in a standard calisthenics program. In order to get the most out of these exercises, high repetitions should be completed. I’m always up for a new challenge, particularly one like the Hindu squats and Hindu pushups that will increase your cardiovascular performance and force your muscles to work in a new and unexpected way; I wouldn’t suggest replacing your low rep weight training program with these, however, because your heavy weights are still the best way to increase your strength.
A well-executed Hindu squat works the same muscles as the traditional squat, namely the calves, quads and hamstrings, as well as your lungs, hips and lower back. To perform a Hindu squat, you stand with your hands pulled into your chest. You will then extend your hands toward the floor behind you as you lower down into the squat. Rise up on your toes as you near the bottom region of your squat. Then, as you extend your arms in front of you, propel your body upward at the same time. Bring your hands in toward your chest and begin a second rep.
The motion used to complete a Hindu squat should be fluid, not forced. Breathing correctly is one of the hardest parts to adapt to. For example, breathing is completed opposite to what you would do in a traditional squat, and you should instead inhale as you stand up and exhale as you descend down toward the floor. Done without stopping, Hindu squats lead to a challenging cardiovascular workout. Matt Furey claims to have done 2,000 straight, a mere drop in the bucket compared to his mentor Karl Gotch who was able to do 9,000 such squats over 4 1/2 hours; for the rest of us, a set of 100 reps is a fair goal.
A Hindu pushup is similar to the traditional pushup but with an additional arched back motion. So not only do you work the arm and shoulder muscles, you also use the hips and back. To begin, assume the same pushup stance as you would for the traditional pushup. However, in this case, you need to stick your butt up in the air and spread your legs far apart. Your arms should now be fully extended. To perform one rep, bend your elbows and lower your hips, pushing through until your arms are straight once again. You should still be facing forward, with your hips just a few inches from the floor. Then, move back into the start position, while still keeping your arms straight. As with the Hindu squat, you want this movement to flow smoothly.
Hindu pushups are similar to dive bomber pushups with a subtle difference. During a dive bomber pushup, you bend your arms twice – once on the way down and once on the way back up. Dive bomber pushups give more of a workout to the arms, however they reduce the benefits that the Hindu pushups give to the back and shoulder regions.
While Hindu squats and Hindu pushups won’t necessarily make your muscles tighter or increase your max lifts, they will undoubtedly increase your endurance and cardiovascular conditioning. The first few times you try these variations, you may feel uncertain, and will likely have the sore muscles to go with that, but once you have the pattern down, you can perform each rep much more quickly and enjoy a great cardiovascular workout. A regimen of Hindu squats and Hindu pushups will definitely help fortify your stamina and flexibility.
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